1)5′ amrap
* 10 russian swing@ lightt
* 8 OHS facing wall
* 6 snow angel sitting by wall
* 6/6 lunge steps
* 5 BB sn deadlift + 5 muscle sn
2)Squat sn E90″ x 2 reps, 5 rds
3)Deadlift 4×3,same w.
4)3x 4′ amrap/2′ rest
* 3/5 bar MU/8 c2B/ 12 PU
* 10 deadlift@50/70 kg
* 10 HSPU
* 5 burpee target
A. Gymn. + Scapula activation B. 3 sets / 2′ rest • 5 strict pull-ups • 10 chest supported rows @medium DB • 10 lat. pull down C. Core Strenght 3-4 sets /1′ rest ▪︎ 40″ plank ▪︎ 15 weighted abmat sit-ups D. For time 20-18-16-18-20 T2B’s 10-12-14-12-10 SDHP’s /weight: RX: 50/35 OPEN: 40/25 BEGINNER:…
A) gymn + amrap 7′ 8 lateral box steps 10 toe touches in push up pos. 12 sit ups 20 jumping jacks B) E90″ for 12′ – 8 sets 5 power clean & jerk C) For time: 20 burpees 40 empty bar thrusters 20 burpees TC: 7′ D) 5 sets: 40″ glute bridge hold 6/6…
A) gymn + dodgeball B) Work in trios 🙂 Perform 3 x 400m : A member : lunge B member : sled drag @50/35 C member : walk (2 burpees every time partner switch during the wod)
Wu: gymn+ wrist mobility A: 3 rds 12 cat camel 12 alt scorpio 12 alt ohs reverse lunges (close grip) 12 band pull B:10 tc Climbing snatch complex snatch pull+ power snatch+ hang snatch pull+ hang snatch+ ohs C: For time 2 rope climb (rx legless) 30 hang snatch 40/25 ( open 30/15 ) 15…
A) gymn + 100m bear walk *E30″ (inc. 0:00) : 1 down-up B) EMOM 8′ : 15″ max rep strict HSPU (Rx: medball btw legs) C) E2’30” for 12’30” 1 Snatch Pull + 1 High Hang Squat Snatch (drop!) + 1 Squat Snatch + 1 OHS @80% D) AMRAP 7′ – 7 Box Jump @75/60 –…
HOMEBODY 34.NAP A: 3 rounds 10 skeater lunges 10 snow angel 10 hollow rock B: „Power Baby” E2MOM x5 12 inverted row 12 z-press C: „ohhhh yes” 9 rds TC’ 27 min 10 clapping push up 20 skeater jump squat 20 swing a.viz/weight/kb/db 10 burpee D: 2 set 1 min: flutter kicks 1…
